Aging gracefully. What does that mean? The last several years have seen a welcome shift – less worry about wrinkles and more focus on radiant skin being the new measure of youth. Taking more of a long-term view with a self-care attitude. Considering environmental and lifestyle factors like diet, stress, sun, climate and pollution. This change reflects the more holistic approach people are now taking towards their health and wellness – with more consideration given to mind, body and soul than to physical appearance. While we may still not look forward to wrinkles, gray hair or sagging, we’re realizing that there’s much more to aging – and aging well. It isn’t about trying to look thirty-something, it’s about being proud of the signs of age. And about continuing to lead an active, happy life while maintaining the physical and mental health to enjoy it.
Here are a few tips for what to do and what not to do on your quest to make aging a positive!
Be good to your psyche
Being happy and keeping your stress down goes a long way in helping you age and live well. Prioritizing and spending time with friends and loved ones is critical because meaningful relationships and a strong social network improve mental and physical well-being and longevity. Having a pet has also been linked to lower stress and blood pressure, reduced loneliness, and better moods.
Stress has profound negative effects on your body, ranging from premature aging and wrinkles to a higher risk of heart disease. There are a many proven ways to relieve stress, including relaxation (meditation/breathing exercises/yoga), exercising, getting adequate sleep and even talking to a friend.
Evidence shows that people who maintain a positive attitude about aging live longer and may also recover better from a disability. Aging is inevitable so embracing it can make all the difference. Taking the time to engage in things you enjoy will fuel your happiness. Spend time in nature, pursuing a new hobby, volunteering – you choose!
Be good with your time and cultivate hobbies
The word hobby often evokes a trivial image but spending time doing things that are new and meaningful can help you maintain a sense of purpose and keep you engaged throughout your life. Research shows that people who engage in hobbies they enjoy and various leisure and social activities are happier, experience less depression, and live longer.
Be good to your body
Exercising regularly significantly lowers risk of diseases, such as heart disease and cancer, and helps retain your mobility longer. Exercise improves sleep, skin & bone health, and mood as well as lowers stress. Numerous studies have linked a sedentary life to increased risk of chronic illness and earlier death. Stay active locally by going on walks and hikes and also by traveling and exploring.
The Centers for Disease Control and Prevention recommends at least 150 minutes a week of moderate intensity activity such as brisk walking and at least 2 days a week of activities that strengthen muscles. For those over 65, the CDC recommends adding activities to improve balance such as standing on one foot.
Be good to yourself
Mindfulness means accepting and living in the moment through focusing on the present. Applying the principles of mindfulness has many proven health benefits that can help you age better, including improved focus, better memory, lower stress, improved emotional reaction, relationship satisfaction and increased immune function. Try meditation, yoga, tai chi and coloring!
Be good about sleep
Proper sleep is important for your physical and mental well-being. It also plays a role in your skin’s health. How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep nightly. Children need more depending on age.
Getting enough sleep has been proven to lower risk of heart disease and stroke, help alieve inflammation, reduce stress and depression, lower the risk of obesity as well as improve focus and concentration.
Be good to your skin
Skin is our body’s largest organ. Happy and healthy skin can regulate your body temperature better, protect your body from the elements and provide improved sensation.
To keep skin looking and functioning at its best, wear sunscreen and protective clothing when outside, get yearly skin cancer screenings, stick to gentle products in your skin care routine and stay hydrated.
Be good about your water intake
Drinking enough water helps keep you regular and improves energy levels and brain function, helps skin stay healthier and reduce signs of aging.
How much water you should drink depends on thirst, activity level, how often you urinate and move your bowels, how much you sweat and your gender. Speak to a doctor if you have questions about your water intake.
Be good with your diet
Eating healthy becomes especially important as you age partly because aging is linked to a variety of changes, including nutrient deficiencies. Luckily, there are things you can do to help prevent deficiencies and other age-related changes. Remember to stay away from processed foods, refined sugars, and unhealthy fats. Use plant-based oils and avoids using solid fats for cooking. Keep your salt intake to a minimum to keep your blood pressure down.
A healthy eating plan emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk and milk products, includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. You also need to stay within your daily calorie needs!
Be good about alcohol and don’t smoke
Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease. While quitting smoking is not easy, there are resources available to help you quit. As for alcohol, limit your intake to the maximum recommended amount to avoid health risks: one drink in a day for women and two drinks in a day for men – but not every day!
Be good to your mouth
Taking care of your teeth not only affects your smile, but also helps fight gum disease, which have been linked to heart disease, stroke, bacterial pneumonia and more.
Along with proper oral care, it’s important to see a dentist regularly. According to the American Dental Association, a dentist can spot signs of nutritional deficiencies, infection, cancer, and other illnesses, such as diabetes. They recommend brushing twice a day, flossing daily, and using a mouth rinse.
Be good about your medical care
Regular doctor visits can help find problems early or even before they start. How often you see a doctor depends on your age, lifestyle, family history, and existing conditions. Ask your doctor how often they recommend checkups and screening tests as you age. You also should see a doctor anytime you experience concerning symptoms.
Although aging is inevitable, dealing with the changes that come with it is harder for some than others. It’s important to reach out for help if you’re worried about your health, are having trouble feeling positive about aging, or worry that you’re not aging well. Talk to someone you trust, such as a family member or close friend and seek professional help if needed.
The concept of aging gracefully is about much more than keeping wrinkles away. Being positive about getting older, staying healthy and happy, surrounded by people you love, doing things that you enjoy are all elements of forging positively into the future.
Bliss on Broadway is a welcome respite for a little well-deserved self care. We offer a full range of massage and skin care services. Call us at 562-439-4333 or visit www.blissonbroadway.com.